dumbbell-flying

Weight plate flyes are highly popular when it comes to training the middle chest. If you aim to build your muscles selectively while losing weight, you will find detailed information here on the targeted muscle groups and the correct execution.

Targeted Muscle Groups in Weight Plate Flyes for the Middle Chest

The primary target muscle in the flat bench exercise is the strengthening of your chest muscles (musculus pectoralis major). In particular, the middle fibers are stimulated during the training. Additional support is provided by the front part of the deltoid muscle (musculus deltoideus pars clavicularis) and the front serratus muscle (musculus serratus anterior).

Execution of Weight Plate Flyes for the Middle Chest

Weight plate flyes are suitable for both beginners and advanced individuals. Here, you will find important information divided into the areas of body position and execution of movements.

Body Position

Start by setting up the flat bench in the gym and grab two weight plates with an appropriate weight. Grip the weight plates with a neutral grip. Your arms are slightly bent as you lie on the flat bench. Ensure that the lower back does not touch the padding. Your legs are positioned at an angle on the floor, providing stable support. After tensing your abdominal muscles, you can begin the movement.

Movement Execution

While inhaling, lower the weight plates to the sides. The arms are almost fully extended, with the elbows only slightly bent. Ensure that the rotation comes from the shoulders to slowly move the weight plates to the side. The position of the arms changes while the rest of your body remains in place. While exhaling, press the arms back up until the weight plates meet vertically above the chest without touching each other.

Negative flyes with dumbbells

A different variation of the chest exercise is the following practice. By performing negative dumbbell flyes for the lower chest, you shift the focus to the muscle fibers in the lower region.

Engaged Muscle Groups in Dumbbell Flyes for the Lower Chest

The emphasis in negative flyes is on the lower chest. Primarily, you engage the lower fibers of the major chest muscle (musculus pectoralis major). Additional support comes from the front part of the deltoid muscle (musculus deltoideus pars clavicularis) and the serratus muscle (musculus serratus).

Execution of Dumbbell Flyes for the Lower Chest

To fully exploit the potential of dumbbell flyes for the lower chest, flawless execution of the fitness exercise is required.

Body Position

For the dumbbell flyes for the lower chest exercise, start by lying on a negative bench. Your back is positioned in the center of the cushion. Subsequently, your training partner hands you the dumbbells. Hold them in a hammer grip. Slowly extend your arms upward, bringing the dumbbells together. Ensure that your arms are slightly bent. Your head should rest on the cushion of the negative bench.

Movement Execution

While inhaling, lower both arms downward. The dumbbells remain at shoulder height throughout the movement. This does not change when you exhale and bring the arms back up together. The entire movement should be calm and controlled.

Dumbbell flyes on the incline bench

A small variation, and you're already training the upper chest with dumbbell flyes. Here, you'll find more information about the engaged muscles and the execution of positive dumbbell flyes for the upper chest.

Engaged Muscles in Butterfly with Dumbbells for the Upper Chest

As the name of the exercise suggests, the focus is on the upper fibers of the major chest muscle (musculus pectoralis major). Additionally, you engage the front serratus muscle (musculus serratus anterior) and the front part of your shoulder muscle (musculus deltoideus pars clavicularis).

Execution of Butterfly with Dumbbells for the Upper Chest

To practice flyes on the incline bench, you need the appropriate equipment. If your gym has a multifunctional bench, you can start with incline bench pressing. For a better understanding and correct execution, you'll find more information on body position and movement execution in the following section.

Body Position

Start by setting up an incline bench and take two dumbbells. Use a neutral grip and lie down on the incline bench, which is set at a 30-degree angle. Your feet are placed side by side on the floor. Your buttocks, back, and head press against the cushion of the incline bench.

Movement Execution

Then, lift both dumbbells vertically over your upper chest. The arms are slightly bent to protect your elbows. With a rotation, lower the dumbbells to both sides and breathe in control. Afterwards, exhale and press the dumbbells back up without letting them touch in the starting position.

Common Dumbbell Fly Mistakes

The correct execution of the movement is not always achieved. Here are some typical errors that should be avoided when performing weight plate flyes.

✅ Shoulders too high: To prevent excessive strain on the shoulders, your elbows should never be higher than the training bench.

✅ Elbows fully extended: Fully extended elbows increase the risk of injuries. Keep your arms always slightly bent.

✅ Arms excessively bent: On the other hand, the arms can also be excessively bent if the weight is too high. A moderate weight ensures that the angle between the lower and upper arms remains constant.

✅ Swinging: Using momentum reduces muscle strain. This often happens when the selected weight is too high. The movement should occur without any swinging from the muscles.

Alternatives and similar exercises to dumbbell flyes

To ensure diversity in your chest workout at the gym, here are various modifications presented. Feel free to incorporate similar exercises into your training plan to work out with joy and commitment.